Hello ! I'm planning to run a 3h marathon in october. Triathlete, actually training 10-15h/week, 37'/10k.
I ran a 3:45 marathon 5 years ago, first year running.
My typical schedule will certainly be:
-1 long run of 2 to 3h, hilly
-1 tempo run of 30-45', 4'10-15/k
-mile repeats from 2-3*1M to 10*1M, 4-4'05/k
-some tempo finish long run (1h endurance run+1h tempo)
-1 run with downhill strides
-some recovery runs
A total of 4-6 run/week with 4 main sessions (long, tempo, hill, mile repeats). I will also ride 3 times per week and swim 1-2/week without intensity.
My goal and schedule seem correct ?
Thank's a lot